Friday, March 23, 2012

Black Bean Chicken with Rice

Welcome back, fellow food lovers.  Been a while, but we’re back and ready to get cooking.  Lately I've been busy working on some projects and hitting the gym, so I figure why not give you a recipe for something good for the body and the mind.  For those looking for a low-fat, high-protein dinner, I present to you:  Black Bean Chicken with Rice.

These ingredients should be right out of your pantry.  All you need is:
1 can of black beans (15oz)
1 can of diced tomatoes (15oz, better if flavored with garlic/basil/etc)
1lb Chicken Breast
1 small/medium onion
1 cup rice (uncooked)
2 cups chicken broth (or 2 cups water and 2 bouillon cubes)

Begin by preparing the rice as per packaging instructions.  This will take about 15 minutes if using non-instant rice.  While the rice boils, cook the chicken breast on a separate grill or pan.  Cook for 4 minutes each side, and make sure the middle turns white.  This should take a few minutes, so in the meantime dice up your onion and open your cans of beans and tomatoes.  Drain the tomatoes fully but keep most of the liquid from the beans – you will use this.  Once the chicken is done, dice it up into small chunks.  The rice should be done by now.

If there is any water left in the rice, drain it, and return it to the stovetop.  Add in the chicken broth or 2 cups of water and heat to a boil.  If using water, add the bouillon cubes after it boils.  Lower the heat to a simmer, then add the diced onion, chicken, tomatoes, and beans in their liquid.  Add a few sprinkles of garlic power as to your taste.  You can always add more later.  Cover and cook for 8-10 minutes, stirring occasionally.

And that’s it.  Dish it out and enjoy!  This recipe made three good servings, so invite some friends or prepare for leftovers.    

Good Grazing!


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